Having trouble sleeping, especially when you’re a new parent, is a fairly common issue. Statistics indicate that parents can be affected for close to six years after the birth of their child, making a lack of sleep a long-term issue for those of us who welcome a tiny new roommate into our homes.
Understanding how to correct your sleep schedule and optimizing it for the best possible rest you can accomplish allows you to experience all the benefits that come with that. While the statistics on combatting trouble sleeping as a new parent can seem daunting, with a little time and practice a healthy sleep cycle is totally accomplishable.
When thinking about where to start as a new parent looking to get into a groove with their productive sleep cycle, you’ll want to approach all aspects of your sleep hygiene. This starts with your bedroom, including an inventory of bedroom furniture that might be stopping you from getting a good night’s sleep.
Doing this in conjunction with keeping up a nightly routine that is conducive to better sleep will help create the practices and habits necessary to sleep better with a child. From finding the best mattress for your sleep position to the types of herbal teas that work best for a good night’s sleep, here’s what we recommend for better sleep hygiene:
Tip #1 Finding The Best Mattress For New Parents
Parents require the best mattresses to provide both comfort and support more than most people, not least because their days tend to take up a lot of physical strain that requires relief through the night.
Memory foam mattresses rank among the best-rated mattresses for parents who are seeking exactly this kind of versatility. One of the reasons memory foam mattresses are the best mattress for new parents is their motion absorption, which can be especially useful for parents who are used to interruptions from young ones through the night. Since waking up repeatedly through the night has a detrimental effect on your sleep hygiene in general, this can be a great way to avoid just that.
New mothers, in particular, are extra sensitive to environmental disturbances during their sleep. Whether you have a child wedged between you and your partner tossing and turning in your bed, or you’re simply more sensitive to other movements within your bed, the best mattress will minimize those disturbances through your rest at night.
Tip #2 Using Other Sleep Accessories To Improve Your Sleep Hygiene
If you think you’ve already found the best mattress for your sleep hygiene, there are other tools available to improve your sleep. Bed frames are an often overlooked part of your sleep cycle, and can actually help parents who struggle with getting comfortable as they’re falling asleep.
Adjustable bed frames are a really great example of how parents can really use their beds to contribute to healthier sleep hygiene practices. If you’re a new parent, and adjustable bed frame can position your mattress into easier angles for feeding your baby. They also tend to come with a host of other options, including massage zones, custom positions for pressure relief, and adjustments for height.
Tip #3 Making Sure Your Bedroom Is A Place Of Calm
Your bedroom decor has a strong relationship with the quality of sleep you experience. As parents, it can be difficult to switch off and truly feel relaxed, even in your bedroom. While finding the best mattress you can for your rest might be a good start, great sleep hygiene also means ensuring you’re investing in the right kinds of changes so that they contribute concretely to your rest.
Blocking out any natural light that might enter your room, for instance, can improve the quality of your sleep significantly. This is accomplishable with the use of heavier set curtains, or blinds, against any open windows in your room.
Your room also needs to be an optimum temperature for you to be able to rest properly. Studies show that a good night’s sleep requires a room temperature of between 60-67 degrees Fahrenheit. While these may seem like smaller aspects of your bedroom, they make a world of difference, especially when you’re dealing with a lack of sleep because of regular stressors that come with parenthood.
Tip #4 Coming Up With A Sleep Routine That Works For You (And Your Child)
Once you’ve gathered up all the elements of a comforting bedroom, from the best mattress possible to the right sleep accessories for you, finding a sleep routine that really works in synergy to your child’s sleep patterns is one of the ways you can get better sleep as a parent.
Coming up with a nightly routine will allow your body to associate certain habits with a time of rest, allowing you to fall asleep faster and experience a deeper quality of sleep. These include practices such as a warm shower right before going to bed, using non-toxic essential oils such as lavender and bergamot, or having a cup of herbal tea such as chamomile or peppermint to encourage you to get to sleep quicker.
Juggling a regular routine with children can be a challenge. Despite everything, it’s incredibly important to find a way to accomplish a healthy sleep cycle, not only because it allows you to become a better-balanced person, but also a more energetic, and more present parent.
Finding the best mattress you can for your sleep, ensuring you’re having the right additional sleep tools for your rest cycles, and doing everything you can to keep up with healthy sleep hygiene practices that work for you, will all help towards accomplishing this.